Multi-day tours/ Century ride Beginner, by Eric Kenney, Ek Endurance Coaching

Author

Eric Kenney

All plans by this Coach

Length

14 Weeks

Typical Week

2 Day Off, 4 Bike

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling beginner multi day power based hr based

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Summary

Endurance Coaching Plans:
Big event ahead, Big goals, Little time. Streamline your training with better, more effective workouts and periodization for a low cost.
You Should be relatively comfortable ride their bike. And have ridden at least once a week for the last few weeks.
With this plan every workout will be of the highest quality maximizing your training 100%!! This plan is designed to get the beginner to intermediate rider through a multi day tour or century ride.
structured workouts and instructions will help guide you throughout this plan.
Weakness workouts give you more flexibility to train you, the unique athlete as opposed to simply trying to mimic your event demands.

Managing your plan:
This plan comes with doc's on managing your plan, descriptions of zones, core strength routines and more.

Contact Me at eric@ekendurancecoaching.com for customized plans or consultations contact Eric at eric@ekendurancecoaching.com for customized plans or consultations

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:42

Eric Kenney

EK Endurance Coaching

Based in Boulder, Colorado, "Ek" offers customized one on one coaching tailored for competitive athletes looking to reach the Next Big Goal. With many first time kona qualifiers and athletes who turned pro Eric's local group is fun dynamic and knows when it's time to work hard. Local athletes have access to the highest level of coaching with group rides, runs, winter cycling classes, coached swims and the most valuable set of team sponsors, partners and coaching service anywhere.

Back to Plan Details

Sample Day 1

0:45:00
Pedaling skills

Ride in the HR 1-2 zones on a mostly flat course. Include pedaling drills such as: a) Push the pedal forward over th etop of the circle then down, b) pedal with foot against the top inside of your shoe trying to avoid touching the insole. Stay as relaxed as you can while doing these drills. No tension in feet, legs, hands, etc.

Sample Day 3

1:00:00
Easy ride

Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.
just get out and enjoy riding!

Sample Day 5

1:00:00
Easy ride

Steady ride in zone 2. keep RPM's high and focus on a smooth efficient pedal stroke especially towards the end of the ride.

Sample Day 6

1:00:00
Optional mode(s)

Your choice of mode: hike, XC ski, snowshoe, row, aerobics class, stair climb, etc. Anything except your normal sport discipline(s). Can combine 2 or more modes into one workout. Easy to moderately hard effort (RPE 1-6 on 10 scale). Avoid anaerobic effort.

Sample Day 8

0:45:00
Easy ride

easy ride today. get ready for a big effort on thursday.

Sample Day 10

1:00:00
Ride the bike to and from work.

Nothing hard here - this is just good time in the saddle! If you have to switch this out (weather, etc), try to get in a short AM run. steady zone 2

Sample Day 11

0:45:00
Easy ride

easy ride today. level 1 recovery.
east and drink plenty to recover from yesterdays effort.

Multi-day tours/ Century ride Beginner, by Eric Kenney, Ek Endurance Coaching

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